Belly Fat Health Tips Yoga

5 Simple Yoga Asanas to Reduce your Belly Fat

Reducing belly fat is a tough task for most of the individuals. Due to lack of exercises, unhealthy diet, eating disorders, sitting disorders and several other factors increase your risk of belly fat. Yoga is the natural and holistic way of exercising which helps you to provide quick relief from stubborn fat accumulations in your belly and also controls your body and mind. Yoga not just treats us physically but also helps to improve your mind, body and even breath. It provides relaxation to your body and improves spiritual balance. Here are few regular asanas for fat reduction which works greatly to control belly fat and to provide toned body

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Bhujangasana– it is also called as cobra pose and it works wonderfully. It stretches your abdominal muscles, strengthens back muscles and also tones your abdomen. This asana works well in providing relief from asthma, controlling kidney stones, constipation and menstrual problems. To do this asana individuals should lie down on belly and stretch their legs. Placing the arms under your shoulders, inhale and raise your chest and bend backward as much as you can. Hold on to the pose for 15 to 30 seconds and by exhaling slowly come down to resting position.

Naukasana– it is also called as boat pose, this works excellently on belly fat and gives you flat belly. It not just removes belly fat but also strengthens back, leg muscles and also controls diabetes. For this asana you should lie down on supine position and stretch your legs. By inhaling lift your legs up straight without your knees bending. Now raise your hands straight to reach your toes and also raise your upper body and gaze towards toes. Try and hold on this pose as much as you can, now gently exhale and come back to supine position. You can repeat this pose for at least 5 times and get your desired flat tummy.

Pavanamuktasana– this asana is also called as wind relieving pose, this helps to reduce belly fat if remained in this position for more than one minute. This asana apart from reducing belly fat also massages colon, regulates acid levels, treats constipation, improves metabolism, treats lower back pain and tones abdomen, thigh, hip muscles, improving digestive system, treats arthritis pain and also controls heart problems. To perform this asana lie down facing upwards stretching your arms and legs. Bend your knees and by inhaling slowly bring your knees towards your chest. Increase pressure on your abdomen with thighs and fold your hands around your knees and hold on to your knees. Through exhaling touch your chin to your knees. Hold on to this posture for around 2 minutes and rest. Repeat this asana 3 to 5 times depending on your comfort.

Khumbhakasana– it is also referred as plank and it effectively reduces belly fat, strengthens your arms, shoulders, back, thighs and buttocks. Though this asana looks simple yet it is hard and effective. To start with the asana lie down on your belly, bring your arms under your shoulder and stretch your legs. Inhale slowly and lift your body and head on your toes and palms and also keep your hands straight. Your body should form a straight line. Be in this posture for 15 to 30 minutes and by exhaling slowly get down on to your knees and slowly lie down and rest. Repeat this asana for 5 times and hold onto this posture as long as you can.

Dhanurasana– also called as bow pose and does wonders in toning your abdomen. It perfectly stretches your abdomen, thighs, back, arms and chest. It helps to strengthen your core, stimulates digestive system, eliminates constipation and also tighten your abs. To do this asana lie down on your chest facing downwards and stretch your arms and legs. Inhale and lift your head and bend backwards. Bend your knees upwards and try and reach your hands. Hold your ankle or feet and stay in that position for 15 to 30 seconds by breathing normally. By exhaling slowly come back to the lying position and rest. Repeat this asana for 4 to 5 times and gradually increase the numbers. This asana assist you by improving appetite, relieves from back pain and so on.

How to do Yoga asanas for perfect body

Toned and perfect body is a dream of every one and you can get this through yoga. Yoga asanas helps to tone your body by involving each and every part of your body. Yoga improves your skeletal system, muscular system, digestive system, nervous system and others. People of all age groups can do yoga. Before starting any yoga asanas take experts advice to avoid any difficulties. Always perform asanas on empty or light stomach. Balance your posture being relaxed and practice different yoga asanas regularly to get desired body.

Surya Namaskar is a superior yoga asana which helps to strengthen your entire body. It tones your body and provides several other benefits like improving concentration, prevent memory problems and improves brain functioning as well.

Tips for Regular asanas

Here are few tips one should always keep in mind before performing any asana. These tips help to eliminate complications and to get desired results.

  • Always practice warm up exercises before starting yoga asanas.
  • Set a convenient time and place
  • Dress comfortably, do not wear too tight or loose fitting clothes
  • Always start slowly and increase the time and intensity of asanas gradually.
  • Do not push yourself too much or you may end getting hurt
  • Relax after every asana and be in your comfort zone
  • If you have any health issues like back pain and heart problems, consult yoga experts to
  • know which asanas suits you better and practice only those

Reduce fat with Proper Yoga

Regular practice of yoga helps to control total body fat. There are many asanas and poses in yoga which helps to burn fat and strengthen your muscle. You can practice several asanas like padahastasana, ashtanga, jivamukti or vinyasa and others which work very well in controlling fat. Different yoga poses increases pressure on different parts of your body and reduces fat and tones that area. Practicing yoga regularly not just controls body fat but also lowers your risk of several health problems.

Belly Fat Health Tips

4 Easy and Effective way to lose Belly Fat

Belly fat is the fat deposited around the midsection i.e. abdominal organs. Belly fat is also termed as stomach fat or abdominal fat or visceral fat. High fat around the stomach has a negative impact on health. Belly fat has a negative impact on organs of our body by producing high hormones and chemicals. It leads to health issues like heart diseases, diabetes, Alzheimer’s disease and colorectal cancer.

Causes of Belly Fat :

Factors causing belly fat are

  • Stress
  • Lack of exercise
  • Over eating habits
  • Genes
  • Sleeping disorders
  • Consuming refined carbohydrates
  • Skipping meals
  • Aging
  • Hormonal changes
  • Eating late at nights
  • Have PCOS ( polycystic ovary syndrome)
  • Taking beverages high in sugar
  • Low protein and fibre foods.

Junk food causes Belly Fat?

Junk foods are processed food with high calories, low nutrients, vitamins and minerals. Junk foods are in high in calories, excess calories are stored as fat around stomach. Fat around stomach is treated as belly fat. Taking junk food effects metabolism process and causes chemical imbalance in our body. The biggest cause of belly fat is junk food and sugar items.

Losing Belly Fat is a time taking process :

It is easy to put on belly fat and but very difficult to get rid of it. It is difficult to lose belly fat than fat in other areas of the body. Controlling belly fat is a time taking process. With strict diet and regular exercises we can lose belly fat.

Ways to lose Belly Fat :

Belly fat has a negative impact on health, mood and looks. Fat can be under your skin or it can be around your lungs, heart, liver and other organs which is generally termed as visceral fat. Here are the list of ways to lose belly fat, one can control belly fat naturally by following these steps. They are
Exercise– regular exercising helps to control belly fat and fat in other areas and keeps us fit and healthy. Exercises like walking, running, jogging, crunches, bicycle exercises, lunge twist, bending side to side, aerobic exercises (cardio), high intensity interval training, rolling plank exercise and captains chair exercise.
Yoga and meditation– yoga is the safest way to lose belly fat. Asanas and breathing techniques of yoga helps to shed extra fat in your body along with belly fat. Suryanamaskara, pavan mukthasana, bhujangasana, dhanurasana, padahasthasana are some of the asanas which are helpful in controlling belly fat.
Therapies uses power of mind, it control stress, treats binge eating and helps to lose belly fat.
Diet– Diet plays an important role in our daily activities and to lose weight.

  • Eat high fibre content food
  • Eat protein rich food
  • Include oatmeal and fish in your diet
  • Eat more fruits and vegetables, they have good carbohydrates.
  • Eat your breakfast and avoid late night eating habits
  • Eat small meals
  • Avoid foods that contain Tran’s fat and processed foods.

Good Sleep and control stress– sleep is very important for healthy lifestyle, to release stress and also to maintain weight. People with sleeping disorders or don’t get enough sleep are more likely to gain weight and belly fat. In order to control belly fat one should have enough quality sleep.